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Tip the Balance of Calories in Your Favor

 

                You have probably heard that the key to weight loss is to burn more calories than you consume; but have you thought about how much activity it actually takes to work off your favorite foods?  The table below lists the calorie content of some popular food items.  It also tells you how many hours and minutes it would likely take for a 150 lb. person to burn those calories with different types of activity. Keep in mind that the actual amount of calories you exert is dependent on your individual body weight. The more you weigh the more calories each activity will burn:

 

Food

Calories

Biking

(12 mph)

Running

(6 mph)

Walking

(3 mph)

Sitting & Reading

Jr. Cheeseburger

290

37 min

28 min

1 hr 52 min

8 hr 29 min

Large Hamburger

670

1 hr 24 min

1 hr 6 min

4 hr 18 min

19 hr 35 min

1 Slice Cheese Pizza (from a large with thin crust)

260

33 min

25 min

1 hr 40 min

7 hr 36 min

Fried Chicken Breast

360

45 min

35 min

2 hr 18 min

10 hr 32 min

Medium French Fries

380

48 min

37 min

2 hr 26 min

11 hr 7 min

6” Tuna Sub

470

59 min

46 min

3 hr 1 min

13 hr 45 min

12 oz. Vanilla Milk Shake

550

1 hr 9 min

54 min

3 hr 32 min

16 hr 5 min

 

 

 

Taking this information into account may make some of those tempting foods seem less appealing. Just remember there are about 3500 calories in one pound of fat. In order to lose one pound a week, you must burn 500 calories more per day than you consume. This can be done through a combination of decreasing calorie intake while increasing activity. Reducing portion sizes, steering clear of sugar-sweetened drinks, altering recipes to cut the calorie content, and leaving off cheese and high calorie condiments, like mayonnaise, are steps in the right direction toward limiting calories.   

 

In addition, making a conscious effort to move more, even in the smallest activities, can make a big difference over time in the weight control battle. See the table below for examples:

 

Activity

Estimated Calories Burned

Option to Burn More Calories

Estimated Calories Burned

Letting the dog out the back door.

2

Walking the dog for 30 minutes.

125

Sitting in the recliner while talking on the phone for 30 minutes.

4

Standing up while talking on the phone for 30 minutes.

20

Hiring a lawn service

0

30 minutes gardening and 30 minutes using a push mower once weekly.

360

Internet shopping for one hour.

30

Walking around the mall for one hour.

145-240

Taking the nearest parking spot and walking 10 seconds to the store.

0.3 calories

Parking farther away and walking 1 minute to the store.

4

 

 

 

Do the math, if you start taking opportunities to eat a few less and to burn a few more calories here and there, it can lead to gradual, but significant, weight loss. Don’t miss these chances to tip the balance of calories in versus calories out in your favor.

 

 

scale 2

Do you find it difficult to lose weight? Have you lost weight in the past, then down the road found yourself back at your starting weight or even heavier? Poor eating and exercise habits can build up over time and can make change difficult, but change is essential to successful weight loss and your ability to maintain weight loss.

The best plan of action for weight loss is to incorporate healthy habits into your daily life so they become part of your daily routine. On average, it takes ~66 days to establish a new habit. Below are some simple steps to put you on the path to weight loss success.

·         Know the Facts

o   To lose one pound of weight per week, you need to:

§  Cut 500 calories per day from the amount of calories you are currently consuming

§  Burn up to an additional 500 calories daily from physical activity, or

§  Do a combination of both to reach your goal of a 500 calorie per day deficit

·         Keep a Food Journal

o   This is a great tool to help you track the amount of calories you are consuming daily

o   It also makes you aware of the types and amounts of foods you are consuming so that you can make needed changes to make your eating habits healthier

o   A study published in the American Journal of Preventive Medicine, showed that one of the most powerful predictors of weight loss was how many days per week that participants kept a food journal

·         Add Extra Movement to Your Day

o   Being physically active can help you lose weight

o   You should work your way up to a goal of accumulating at least 30 minutes or more of moderate-intensity physical activity on most days of the week

o   Simple changes can help you burn a few extra calories during the day

§  Take the stairs instead of riding the elevator

§  Park your vehicle at the end of the parking lot and walk to your destination

§  Take your dog for a walk

§  Purchase a pedometer and count your steps

·         Aim for at least 10,000 steps per day

Maybe you have already been on the journey to successful weight loss and are wondering how you will maintain your success. The National Weight Control Registry (NWCR) has been established to identify ways the NWCR members have managed to keep the weight off. Most members reported they eat breakfast daily, weigh themselves at least one time per week, watch less than 10 hours of TV per week and exercise, on average, ~1 hour per day.

Whether you are just beginning your weight loss journey or you have been on it a while, remember that persistence is the key.

References:

www.nwcr.ws

www.nhlbi.nih.gov

www.eatright.org

www.webmd.com

www.psychologytoday.com

 

 

chocolate milk

 

Muscle rest isn’t the only important thing after a good hard work out.  One of the first things you should do after a workout is think about replenishing your nutrient stores.  There are a lot of tips/tricks being spread in society today about what the best post-workout recovery meal and drink are.  Before diving into the topic of what are the best things to eat post workout let’s get the basics of why nutrition is essential during this time.

During a workout, your body uses energy in the form of glycogen (which is stored in the muscles) to help you push to your max and achieve your workout goal.  That’s why it’s extremely important to get these nutrients back in your body as soon as possible after your workout.  Post-Workout snacks should consist of both carbohydrates and protein, with the focus being on protein.  Consuming these macronutrients post-workout provides your muscles the ability to replenish the glycogen stores that your body used during your workout and helps rebuild the muscles.  Optimal post-workout snacks normally are to be consumed between 15-20 minutes post training.  

One of my favorite post-workout snacks is low-fat chocolate milk.  Milk in general is a great post-workout recovery drink due to the fact that it is made up of whey protein.  Studies show that whey protein is more quickly digested and absorbed in the bloodstream compared to other forms of protein.  Milk also has another protein called casein.  The casein protein found in milk has been shown to be digested at a slower rate than whey, resulting in a longer lasting and sustained source of amino acids for muscle recovery.  Many protein shakes and powders do contain both of these proteins and are suitable for post-workout snacks.  Low fat chocolate milk just happens to be my favorite due to the fact that it contains both carbohydrates and it is an excellent source of protein. 

Check out the list below for some other great choices for post-workout snacks:

-          Yogurt with berries

-          Eggs and Toast

-          Yogurt Smoothie with Fruit

-          Protein Shake with Fruit

-          Peanut Butter and Apple

-          Greek Yogurt

-          Tuna or Grilled Chicken on Whole Wheat Bread

-          Low Fat Cheese and Fruit

References:                                                                                                  

Academy of Nutrition and Dietetics

Sports Nutrition Guidebook, 5th Edition

blueberries2

What makes a food super?

In the world of nutrition, a superfood is defned as a nutrient-rich food beneficial for health and wellness.  Though there is no legal or medical definition, superfoods are typically packed with large doses of antioxidants, polyphenols, vitamins, and minerals.  So which foods make the cut?  The list is surprisingly long; however, here are some examples.

1.       Fruits and vegetables: Of course, blueberries make the cut onto most top ten superfood lists. Studies show that blueberries contain greater amounts of antioxidants than any other berry; however, blackberries, cranberries and raspberries are not too far behind.  There is not one single fruit or vegetable that provides you with the recommended amount of vitamins and minerals for each day.  The key is: to eat a variety of colorful fruits and vegetables that aim to provide you with high amounts of vitamin C, vitamin A, magnesium, potassium, zinc, etc. Aim for a variety of at least five colorful servings of fruits and vegetables every day.

 

2.       Fish: The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week due to its rich source of protein, omega 3’s and low amounts of saturated fat. Fatty fish has been linked to optimal brain and heart health. Fish is also loaded with important nutrients, such as protein and vitamin D.

   

3.       Complex Carbohydrates: foods such as peas, beans, whole grains, and vegetables. Complex carbohydrates provide vitamins, minerals, antioxidants and fiber in the diet are also a good source of B vitamins, which provide energy to the body. Oatmeal, brown rice, quinoa, sweet potatoes, squash, beans, peas, lentils and yes, even white potatoes are examples of fiber rich complex carbohydrates.   

 

 

4    4.        Avocado, walnuts, sunflower and flaxseeds are all rich in mono and poly unsaturated fatty acids. These healthy fat sources can have a beneficial effect on your heart when eaten in moderation and replaced with saturated and trans fat.  Studies have shown these healthy fats can lower your risk of heart disease, stroke and also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute to vitamin E in the diet, an antioxidant most Americans need more of. 

Avacodo

 

 

 

 

Fad Diet

Have you ever thought “If I could just go on a really low calorie diet for a little while, I would lose these extra pounds, and life would be so much better?” If so, you are certainly not alone. Every year thousands, if not millions, of people try fad diets and various weight loss products hoping to find the magic bullet. The problem is there really is not a quick-fix diet or a miracle product that leads to healthy, long-term weight loss.

Certainly, there are fad diets out there that will cause quick weight-loss. However, they are too restrictive, and often too boring, to be sustainable. In some cases, they can even be harmful to your health. The University of Pittsburgh Medical Center (UPMC) website defines a fad diet as “a diet that promises quick weight loss through what is usually an unhealthy or unbalanced diet.” UPMC also suggested you ask yourself the following questions to recognize if a certain plan is actually a fad diet:

·         Does the diet promise quick weight loss?

·         Does it sound too good to be true?

·         Does it promote a certain company’s product?

·         Does it lack sound research to back up its claims?

·         Does the diet include a list of “good” and “bad” foods?

If the answer is “yes” to one or more of the above questions, the diet is probably a fad diet. Restrictive, fad diets not only can cause you to miss out on essential nutrients, but they can end up slowing down your metabolism. This can lead to extra weight gain once you go off the diet and return to your usual eating patterns.

            So, what does work? The answer is a healthy, well-balanced eating plan along with a well-planned exercise routine. It is also necessary to address behavior issues such as emotional or mindless eating. This may not sound quick, easy or glamorous, but these are what research continues to show are necessary components for healthy, sustainable weight loss. The Academy of Nutrition and Dietetics recommends a total diet approach to healthy eating. The Academy states “All foods can fit within this pattern if consumed in moderation with appropriate portion size and combined with physical activity.”

Please keep in mind that the above information does not apply to people who have been diagnosed by their healthcare provider with food allergies or food sensitivities. For those individuals, avoiding the foods proven to cause a serious allergic reaction or other adverse symptoms is a must. Stay tuned to the Nourish blog for more sound advice and tips on how to improve the quality of your diet and manage your weight.

 

 

steak

Don’t Let Bacteria Pull Up a Chair at Your Table This Summer

I hope you had a wonderful weekend and were able to enjoy the beautiful weather. I saw many families outside enjoying fun activities and having picnics together. This a great time of the year to enjoy spending quality time with family and friends outdoors, but when food is involved you must be mindful of food safety. Warm weather provides an opportunity for foodborne bacteria to multiply rapidly and you definitely do not want to allow this at your table.

Follow these simple guidelines for safe food handling when eating outdoors

1.  Wash, Wash, Wash

  •  If soap and water is unavailable, bring disposable wet wipes to keep your hands and surfaces clean at all times
  •  Clean your produce before you pack it in the cooler
  •  Do not reuse platters or utensils
  • Serve items from the grill on a clean platter using clean utensils 

2.  Organize Your Cooler Contents

  • Do not cross contaminate
  • Keep raw meat, poultry and seafood securely wrapped and away from your other raw or prepared foods

3.   Keep Food at the proper temperature

  • Cold food should be kept stored at 40° F or below
  • Place cold food in a well insulated cooler with ice and consider packing meat, poultry and seafood while it is still frozen so that it will remain colder longer
  • Preparing meat from a frozen state will take ~50% longer to prepare than if using fresh meat
  • Consider packing your beverages in a separate container to minimize the amount of times that the cooler is opened, allowing the perishable foods to remain colder longer
  • Only take out the amount of meat from the cooler that will fit on the grill at one time
  • Hot food should be kept at or above 140°F
  • Consider keeping hot food in a well-insulated cooler until ready to serve
  •  Do not leave hot or cold foods sitting out for more than 2 hours or 1 hour in temperatures above 90°F

4.  Cook meat, poultry and seafood to a safe temperature

  • Always use a thermometer to assure the proper cooking temperature has been reached
  • Steaks and roasts         145°F
  • Fish                             145°F
  • Pork                             145°F
  • Ground Beef                 160°F
  • Poultry                         165°F 

Have fun and enjoy safe picnicking at the same time

References: www.eatright.org and www.fda.gov

Healthy snacking is an important part of a well-balanced diet; but if you're not careful, bite-size snacks can become full-size meals. When calories are concerned, it’s a good idea to limit snacks to 200 calories or less.  Start by choosing snacks that have emphasis on a variety of fruits, vegetables, whole grains, low-fat dairy products, seeds, nuts and legumes.  Choosing these types of healthy snacks will satisfy your cravings and keep you feeling fuller longer.

 Try out some of these favorite snack recipes for you and your family!

Peanut Butter Oatmeal Bites    

PB bites

Ingredients

1/2 cup Chocolate chips

1 cup Oatmeal, dry

1/3 cup Honey or agave nectar

1/2 cup Peanut butter

1 tsp Vanilla extract

2/3 cup Coconut flakes, toasted

1/2 cup Flax seed, ground

Directions

Place all ingredients into mixing bowl and mix well. Roll into 2” balls and chill for one hour.

Nutritional Information

Serving Size: 1 Bite, Calories: 112, Fat: 7g, Carbs: 10g, Protein: 4g

 

Apple Cookies                         

Ingredients

1 apple

¼ cup peanut butter

¼ cup almonds, sliced

¼ cup walnuts, chopped

¼ cup shredded coconut

¼ cup chocolate chips

Directions

Slice apple into thin rings and remove core.

Spread peanut butter over one side of ring. Top with almonds, walnuts, coconut, and chocolate chips.

Nutrition Information

 Serving Size: 3 slices 200 calories, 8g Fat, 3g Protein 

 

Fresh Homemade Avocado Salsa       

Salsa

Ingredients

2 Tomatoes, diced

½ Vidalia onion, diced

1 Whole Cucumber Peeled, diced

1 Avocado, diced

1 Whole Lemon Squeezed

6 Fresh Basil Leaves, chopped

4 T. Extra Virgin Olive Oil

2 T. Balsamic

2 T. Red Wine Vinegar

2 T. Honey

Directions

Dice tomatoes, onion, cucumber and place into medium mixing bowl. Dice avocado, add into mixing bowl and immediately squeeze lemon onto avocado to avoid browning. Add remaining ingredients; mix well, salt and pepper to taste and refrigerate 30 minutes or until serving. Serve with whole grain tortilla or pita chips.

Nutritional Information

Serving Size: ½ Cup, 120 Calories, 8g Fat, 3g Protein

 12 Whole Grain Chips 130 calories

 

 

More snack ideas:

·          ¼ cup dried fruit and nut mix

·          1 small apple or orange

·          3 cups light popcorn

·          1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery,

           cauliflower or a combination of these)

·          ¼ cup cottage cheese + ½ cup canned or fresh fruit

·          1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese)

            + ¼ cup salsa

·          2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter

·          5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese

·          ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)

·          ½ cup tuna salad + 4 saltines

·          1 medium banana + 1 tablespoon peanut butter

·          Protein shakes/smoothies (1 cup low fat vanilla yogurt, 1-2 cups of berries)

·          Cucumbers sandwiches, filled with roast beef/turkey and low fat cheese

·          Whole grain tortilla chips and salsa

·          ¾ cup whole grain cereal with low fat milk